50 Gluten Free Lunch Ideas

Many of us have embarked in a new movement, characterized by either limiting our consumption of gluten, or eliminating it all together. Simply put, gluten is a protein found in wheat, barley, and rye. For some people, gluten sensitivity or intolerance causes them to react after ingesting the protein.

Undigested gluten wrecks havoc on the small intestines, and a myriad of symptoms begin to occur, ranging from fatigue, nausea, skin rashes, nutrient deficiencies, and even neurological disorders. Once gluten is removed from the diet, healing can begin to occur and symptoms begin to disappear. For those with a genetic predisposition that causes gluten sensitivity, known as celiac disease, the only treatment is lifelong adherence to a strict gluten free diet and so here is our list of 50 gluten free lunch ideas.

Thankfully, many foods are naturally gluten free and can be part of a well balanced diet that doesn’t leave you feeling deprived.

Here are 50 gluten free lunch ideas:

Stuffed Avocado

Take the halves of this deliciously creamy super food and layer it with fresh tuna or chicken salad for a completely satisfying meal. Rich in nutrients and flavor, avocados pack a major punch for your palette. The hollow centers can be filled with a traditional tuna salad- or chicken if you prefer- using simple fresh ingredients such as mayonnaise, celery, onions, and a pinch of salt and pepper. Combine these ingredients ahead of time to make lunchtime prep a cinch.

Vegetable Stir Fry

Savor Asian flavor with this simple meal created from a bouquet of assorted fresh vegetables. In less than 15 minutes, you’ll have a dish worth taking the credit for. Start by sautéing a handful of onions and peppers over a large heated skillet with canola oil. Once warm, toss in 1 cup squash, 1 cup broccoli florets, 1 baby eggplant (cut into chunks), 1 clove minced garlic, 8 oz. firm tofu (cut into chunks), and ½ cup teriyaki sauce. Marry these flavors together as they cook about 2 minutes, and layer in salt, pepper, 1 cup of fresh bean sprouts, and ½ cup of snow peas. Remove from heat and add 2 tablespoons of sesame oil.

Meatball Kabob

Take Trader Joe’s party size meatballs and a handful of skewers to create a simple lunch that won’t require utensils. Defrost the meatballs in the fridge overnight, and slide them onto skewers in the morning. At lunchtime, pop them in the microwave for 2 min and savor these plump juicy meatballs one bite at a time. Serve with BBQ sauce, and a side of your favorite crunchy vegetables for a well balanced mid day meal and so this is in my list of gluten free lunch ideas.

Egg Salad

Hard-boiled eggs can be prepared the night before, and stored in the fridge until ready to use the next morning. Peel 8 hard-boiled eggs, mash with a fork, and fold in ½ cup mayonnaise, 1 teaspoon yellow mustard, ¼ cup chopped green onion, ¼ teaspoon paprika, and salt and pepper to taste.

Nachos

Leftover taco meat, salsa, cheese… need I say more? Use naturally gluten free Lay’s Frito corn chips as your base, and load with your favorite toppings for a simple nacho bar you don’t have to spend time waiting in line for. Add beans and sour cream for a little Tex-Mex flair to make it one of the great gluten free lunch ideas.

Taco Salad

Substitute a fresh bed of greens or lettuce, and take those nacho toppings to another level. For extra flavor and protein, add a helping of canned corn and black beans. Then top with fresh cilantro and tomatoes.

Cucumber Sandwich

Get creative with this naturally hydrating vegetable. Cucumbers are made up of more than 90% water, and can be versatile when used instead of bread for making sandwiches. Wash and peel a large cucumber, then cut into 1 inch slices. The rest is up to you. Layer turkey and cheddar, or cream cheese and dill, between 2 cucumber slices for a bite size lunch that’s easy to prepare.

Broccoli Salad

Simple clean ingredients meld together to create this wonderfully nutrient dense meal that will have your coworkers asking you for the recipe. Blanch 5 cups of broccoli in a pot of boiling water about 3 minutes. Drain and rinse under cold water. In a separate bowl combine 1-cup mayonnaise, 1-tablespoon apple cider vinegar, 1/3 cup chopped onion, ¼ cup sugar, and ¾ cup raisins, and ½ cup sunflower kernels. And for the grand finale… bacon. Lots of bacon. Sweet and savory come together with this one and hence its in my list of gluten free lunch ideas.

Homemade Caesar Salad

This classic gluten free lunch idea is a salad that hits a home run each time. Crisp green romaine, fresh croutons, and a spicy homemade Cesar dressing are the ticket to a light and refreshing lunch that will get you through the rest of your day. For an incredibly restaurant quality dressing, all you need is a handful of ingredients you probably already have in your pantry. Start with 2 small garlic gloves, 1teaspoon anchovy paste, and 2 tablespoons of freshly squeezed lemon juice. Next, add 1-teaspoon Dijon mustard, 1 teaspoon Worcestershire, 1-cup mayonnaise, and ½ cup freshly grated Parmigiano-Reggiano. Add a little salt and pepper to taste- and Voila! You’ve got yourself a homemade Cesar that could’ve walked out of any of your favorite restaurants.

Blackened Shrimp Caesar Salad

Take that incredible Cesar salad base, and toss in a handful of cooked shrimp. Want to kick it up a notch? Toss your shrimp in Old Bay ® seasoning and cook over butter in a large skillet. 2 minutes on each side and you’ve got yourself a salad with southern flair.

Peanut Butter and Jelly on Gluten-Free bread

Revive your favorite childhood lunch. Peanuts are naturally gluten free, and rich in nutrients; so get creative with your sandwich and a favorite preservative fruit spread, or slice up a fresh banana for a dose of potassium.

Chicken and Rice

Take this traditional dish and add your own spin with spices and herbs to create an aromatic gluten free dish that will have you wanting seconds. Use Basmati rice and add a pinch of turmeric during the cooking process to give your dish exceptional color and fragrance with anti-inflammatory properties.

Chicken Fajita Lettuce Wraps

Take a pre-cooked rotisserie chicken and shred to your liking. Sautee onions and bell peppers, then add chicken along with cumin and garlic salt in a well oiled skillet to create a fajita dish that saves on time. Scoop the mixture into lettuce cups for a handheld lunch that’s simple and fresh.

Lentil Soup

Rich in fiber, iron, folate, and magnesium; lentils are a naturally gluten free all star and hence its in my list of gluten free lunch ideas. Start your soup with a mirepoix of carrots, onions, and celery and sautéed over low heat in stockpot. Add a 1-pound bag of lentils, 2 quarts of vegetable or chicken broth, and 1 cup chopped tomatoes. For the spice- a ½ teaspoon of ground coriander and cumin, and 2 teaspoons of salt will put on the finishing touches as you sit back and allow the flavors to simmer about 30 minutes.

Veggie Pasta

Vegetable spiralizers have made their debut in a big way. And if you haven’t jumped on the bandwagon, do yourself a favor and invest in this crafty kitchen tool that will turn your lunch into a masterpiece for the eyes. Turn zucchini into spaghetti with a few turns of a handle with your spiralizer. Blanch the zucchini strands in a pot of boiling salted water for a few minutes, and finish them by tossing in your favorite tomato sauce. Sprinkle freshly grated Parmesan cheese on top and serve with a side of sliced sausage medallions.

Sweet Potato Sliders

Use sliced sweet potatoes or yams as a brilliant substitute for bread. Line them up on a baking sheet, brush with olive oil and season with salt. Then bake in your oven at 350 degrees for about 30 minutes.

Grilled Chicken and Veggie Bowls

Open Faced Peanut butter and Crushed Berry Sandwich

This sounds crazy until you spread it on a rice cake and discover it’s crazy good and naturally gluten free. Have a little extra time? Add a tablespoon of chia seeds to your berry mash and refrigerate overnight. You’ll have a concoction the same consistency as jam, without the artificial sugars.

Kale and Sausage Soup

Having trouble getting in your daily dose of greens? Look no further. With its extraordinary antioxidant, anti-inflammatory, and anti-cancer profile, Kale is a force to be reckoned with and should be included in the gluten free lunch ideas. It’s incredibly tender and mild once cooked, and combined with the flavors of bacon and sausage you’ll never know you were eating this healthy. Start by browning Italian sausage in your soup pot, and then add 16 ounces of chicken broth, 1 quart of water, 2 large russet potatoes (cubed), and one large onion (chopped). Boil until the potatoes are cooked throughout. Set the heat down to a low simmer and add 2 cups of kale, 1 cup of heavy cream, and a generous helping of crumbled bacon. Game –set- match.

Portobello Tacos

Use this hearty meat substitute to fill soft corn tortilla shells. Roast sliced Portobello mushrooms, zucchini, and red onions together in the oven at 425 degrees for 25 minutes or until tender. Don’t forget to drizzle with olive oil and season with salt and pepper. Once your ready for the assembly line, top your tacos with a sprinkle of shredded jack cheese and diced red tomatoes.

Watermelon Mint Salad

Think outside of the box with this refreshing pick me up. Perfect for a summer day when a heavy meal just won’t cut it. Combine 3 cups of cubed watermelon, 1-½ cups of fresh blackberries, and 2 tablespoons of finely chopped mint. Gently toss and squeeze the juice of one lime over the top.

Mexican Corn Salad

Be prepared to lick the sides of your bowl for this one. You might want to make enough to share. A spin on Mexican street corn, this salad has enough flavors to stand alone as a meal. Add chicken for extra protein, or a side of greens for fiber. Sautee fresh corn over melted butter in a skillet until corn is tender. Remove from heat and add mayo, cotija cheese, cilantro, and fresh squeezed lime. Delicioso! And one of the best gluten free lunch ideas is ready to eat!!

Turkey and Cheese Roll Ups

Layer sliced turkey and cheese, roll up and enjoy! Add some fresh flavor with a sprig of red leaf lettuce, or carrot and celery for crunch.

Turkey Cucumber Roll Ups

Use a vegetable peeler to slice a medium cucumber lengthwise. Spread a teaspoon of store bought or homemade pesto on each cucumber slice and layer with shredded cheese and deli turkey meat. Spinach and red bell peppers also fit nicely with this mixture. When you’re ready, roll up each slice and hold together with toothpicks.

Chicken Quinoa Burrito Bowl

Use cooked quinoa as the base of this bowl. Top with creamy guacamole, crunchy red bell pepper slices, cubed chicken, and corn salsa. Toss a few chipotles and sour cream in a blender for a ridiculously delicious topping.

BBQ Turkey burger and Tater Tots

Place a turkey burger between two toasted slices of gluten free buns to create a mouthwatering sandwich. Dress up your burger with herbed mayonnaise, by adding fresh sage, rosemary, or dill. Add plenty of fresh toppings like traditional lettuce, tomato, and onions.

Stuffed Zucchini

The base to these flavor filled boats is one large fresh zucchini, and makes for one satisfying lunch. Cut one zucchini in half and spoon out the center until you create a hollow center that’s ready for stuffing. This is where you let your imagination run wild. Take anything from ground beef and cheese, quinoa and chicken, or whatever else your gluten free heart desires and stuff those zucchinis until they’re ready to be set on a baking tray. Line them up and bake for 10 to 15 minutes until they are soft and the filling starts to brown.

Pepperoni Caprese Bites

Take an ordinary toothpick and thread mozzarella, pepperoni slices, cherry tomato, and fresh basil. Colorful and bright, these skewers are the perfect fit for lunch outdoors. Add extra flavor with a drizzle of homemade vinaigrette and your gluten free lunch is ready.

Quinoa Avocado Salad

Give your salad a new look with quinoa. This edible seed is high in B vitamins and lysine, gluten free, and stands alone as a complete protein. So skip the meat on this one, and toss cooked quinoa on a bed of lettuce and top with sliced avocado for a lunch you can really feel good about.

Baked Sweet Potato

Sweet potatoes aren’t just for holiday dinners. Try a twice-baked sweet potato if you’re feeling adventurous. Simply bake the potato until tender, about an hour, then scoop out the flesh to make a mouthwatering filling you won’t want to put down. Mix the potato flesh with 2 tablespoons of sugar, cinnamon, nutmeg, and butter. Spread the mixture back into the sweet potato skin, and top with chopped pecans. Finish these beauties under the broiler for 1-2 minutes until brown.

Asian Chicken Salad

Who doesn’t love a great Chinese chicken salad? Toss together traditional ingredients like cabbage, mandarin oranges, shredded carrots, and scallions. Then add the crunch of cashews and rice noodles. And finish with crushed garlic, soy sauce, and rice wine vinegar. This salad is tangy and tart with tons of crunch on the finish.

Shrimp cocktail

Cocktail party anyone? Find prepared shrimp at most supermarkets, and dress up with a homemade cocktail sauce- extra horseradish if you like it spicy.

Grilled Cheese Sandwich

Place your favorite cheese between two slices of gluten free bread, and heat over a buttered skillet. You can also use a Panini press or George Foreman grill to get those fancy grill marks over the toast. To make this sandwich even more indulgent, add a layer of mayonnaise to each side of the bread just before adding the cheese. One taste and you’ll wonder why you never did this before. Add sliced red tomato and onions for texture and a bold grown up flavor. This would be one of the perfect gluten free lunch ideas for any working person or a school going kid.

Black and Bleu Salad

Add some bleu cheese to your salad rotation. This sharp cheese goes where no cheese has gone before. A little goes a long way, so you don’t need much to get major flavor on that bed of greens. This is healthy and also one of the best gluten free lunch ideas.

Stuffed Tomato

This is not your mom’s version of the timeless classic. Think of this as a personal pizza bowl. Switch out those breadcrumbs for something more hearty- like pepperoni and zucchini, or BBQ chicken and pineapple, even Italian sausage and caramelized onion. And don’t forget the cheese. Bake them in the oven at 350 degrees for 25 minutes. Complete this dish with a side of greens.

Tuna Salad Celery Logs

Think ants on a log, without the ants. Tuna salad on celery- you get the gist. Sometimes you just need quick and simple.

BLT Sandwich on A Stick

Take classic BLT ingredients and thread them through a skewer. Or simply use your favorite combination of meat, cheese, and veggies. No guilt, no mess.

Chicken Salad Lettuce Wraps

Lettuce wraps are a great way to leave out bread, and still enjoy a handheld lunch. Make sure to use crisp green lettuce leaves that you’ve washed and dried thoroughly for this gluten free lunch idea.

Cheesy Avocado Quesadilla

Corn tortillas are the key to keeping this lunch idea gluten free. Warm one over a buttered skillet, and fill with pepper jack cheese. Fold over the tortilla while still in the pan, and cook until both sides are crisp and cheese is melted. Top with freshly sliced avocado for a creamy smoothness that will balance out the heat from the cheese. So make sure you make this quesadilla a part of your gluten free lunch ideas.

Steamed Broccoli and Rotisserie Chicken

Picked up dinner on your way home? Take those leftovers and combine with a fresh side of steamed veggies. Rotisserie chicken can be incredibly versatile, especially when planning leftovers for lunch the next day. Dress up veggies with a side of homemade dressing, or an herbed butter and add it to your list of great gluten free lunch ideas.

Steak Fajita Salad

Use all the traditional ingredients for a knock out hearty salad. Start with cooked skirt steak, assorted sliced bell peppers and onions. Place on a bed of crispy romaine, and top with you guessed it- nutrient rich avocado slices. Create a simple cilantro lime dressing with ½ cup sour cream, 2 tablespoons mayonnaise, 2 cloves of garlic, 2 tablespoons apple cider vinegar, the juice of one lime, a pinch of salt, and 1 cup of chopped cilantro. Yea, that’s right… flavor town U.S.A.

Southwestern Salad Bowl

Jack cheese, black beans, corn, and quartered cherry tomatoes come together on a bed of crisp romaine. Give it some character with a homemade chipotle lime dressing. All you need is a blender and a few simple ingredients. Blend together 3 chilies in adobo sauce, fresh lime juice, 2 tablespoons honey, equal parts olive oil and Greek yogurt, and a pinch of taco seasoning. It’s that simple, and that delicious for it to be included in my list of gluten free lunch ideas.

White Bean Chicken Chili

Chili is the ultimate comfort food, especially on a winter day. Put a spin on traditional chili, and for goodness sakes use that leftover chicken again! Add onions, garlic, jalapenos, and canned green chilies to your stockpot and cook over warm heat in canola oil. Then toss in 4 cups of chicken broth, 2 can of white cannellini beans (drained and rinsed), and 4 cups of shredded cooked chicken. You’ll need a teaspoon of cumin, dried oregano, slat, and pepper, and red chili flakes to spice things up. Before you know it, you have a hearty gluten free meal that will stick to your ribs.

Three Bean Salad

Cannellini beans, kidney beans, and garbanzo beans serve as the base to this hearty gluten free salad. Toss in corn and red onions for color and crunch. And top off with a drizzle of a homemade dressing. Whisk together 3 tablespoons of olive oil with 1/3 cup of red wine vinegar and a squeeze of honey.

Quinoa Kale Bowl

Love those burrito bowls from your favorite fast-food restaurants? Make your own healthier, cheaper version. Start with heating 1 tablespoon of olive oil in a pan, add chopped shallots and garlic then cook until translucent. Add in chopped kale and stir until it becomes wilted. Mix with cooked quinoa, steamed zucchini and asparagus (chopped), and salt and pepper to taste. You can add 2 to 3 tablespoons of your favorite dried fruits or nuts for even more flavor and texture to make it one of the great gluten free lunch ideas.

Balsamic Shrimp Kabobs

A simple as it sounds. Take shrimp, red and yellow bell peppers, and button mushrooms then assemble on a skewer. Grill the kabobs for 5 minutes or until shrimp are cooked, and brush with balsamic vinegar.

Tuna Cucumber Cups

As easy to make as they sound. Cut a cucumber, skin on, into 1 inch thick slices. Use a melon baller to scoop the seeds out and create a hollow space for the filling. Mix your favorite tuna with mayonnaise and fresh dill, and then add to each cucumber. Perfectly bite sized, you may want to serve them at your next dinner or lunch party that would be a great gluten free lunch idea.